Begin by just settling in wherever you are.
Take a few breaths to just settle into here and now where you are.
Allow your breathing to find its own natural rhythm as you continue to notice it.
As you feel your breath,
Allow yourself also to feel a sense of thankfulness.
Thankful that you have enough air to breathe right now.
The oxygen in the air is coming into your body and nourishing all the cells in your body,
Making your body work.
You breathe out all the air that you need to breathe out.
You breathe out all the air that you don't need.
And that carbon dioxide in that air goes out to nourish the plants all around us.
So allow yourself also to feel some connection to these plants,
The trees,
The flowers.
And then bring this thankfulness and this sense of connection with you as you direct your attention down to your feet.
Our attention is like a flashlight and we can direct it places.
Right now focus it on your feet and the sensations that are there.
You don't need to move your feet.
You're just exploring what they feel like as they stay still.
Do you notice tightness?
Does it feel relaxed and at ease?
Do you feel warm?
Does it feel cold?
Is there coolness?
Is there tightness?
Notice what your feet feel like.
Other thoughts and feelings might come up as you're noticing your feet.
Just allow those other thoughts and feelings to drift by like leaves on the river as you pull your attention back to noticing your feet.
Now we direct our flashlight of attention up our legs and we will scan up our legs just noticing anything that we see there.
Is there tightness?
Is there coolness?
Is there warmth?
Is there ease?
Whatever you notice,
Just let it be there as you scan up your legs,
Up,
Up,
Up,
And to your lower back.
Here at your lower back,
Direct the flashlight of your attention and notice any sensations that are in your body.
Do you notice coolness,
Warmth,
Tightness here?
Take a full breath filling up your belly and then your chest and just notice what this does to the sensations in your lower back.
There's no need to judge any of these feelings as good or bad.
We don't need to do anything.
We are just noticing like explorers.
And direct that flashlight of your attention up to your shoulders.
Our shoulders is where we carry so much of our tension,
So much stress and nervousness throughout our day.
We lift our shoulders up when we get nervous or angry and often we'll just carry them like that throughout our day.
Notice if there's any tightness or stress in your shoulders right now in this moment here.
Take a deep full breath filling up your belly and then your chest and see if you can send some ease and relaxation to your shoulders.
See if you can drop them down.
See if you can allow your shoulders to relax just a little bit than what they were.
And then direct your flashlight of attention down your arms to your hands.
Our hands are so complex.
They're able to do such amazing things.
Even the best robotic scientists in the world haven't been able to make an exact copy of our hands that work in the same way.
Send some thankfulness to your hands for all that they do for you and your life.
And notice any sensations in your hands.
Is there tightness?
Is there ease?
Along your fingers?
Along the top of your hands?
What do you notice?
Simply exploring.
Notice what you feel from your hands or your feet.
Notice what your clothes feel like on your skin.
This is your sense of touch.
You don't need to move your body.
Just notice things you're already touching in the world.
Clothes or maybe a chair.
You can feel the air in your hands.
You don't need to move your body.
Just notice things you're already touching in the world.
Clothes or maybe a chair or maybe the floor.
Our sense of touch,
Smell,
Sound,
Sight.
These are doorways that connect us to the greater world around us.
Send some thankfulness to your sense of touch.
Send some thankfulness to your sense of smell,
Sound.
And then send some thankfulness to yourself,
To your entire body for all that it does and for all that you can do.
Send some thankfulness for yourself because you are alive and you deserve it.
And then when you're ready,
Gently open your eyes and send some thankfulness out to this world that you're looking at.
Just gently noticing what's here,
Where you are.
I encourage you to carry some of this thankfulness with you throughout your day.
Be well my friends.
